The Daily WOD

Leaner

WOD 6-23-14 OHS: find a 1RM For Time: 200m Pinch Plate carry (25/15) Then 21-15-9 of • KB Swings (55/35) • Box Jumps (24/20) • Wall Ball (20/14) Finish with another 200m Pinch Plate carry. Battle of the Boxes is this Thursday!

Telefono

WOD 6-20-14 Find a 1RM: 1 Squat Clean + 1 FS 5 Rounds: • 200m Run • 15 Pushups • 10 Box Up & Overs (24/20) • 5 DL (275/185)

Dolla Dolla Bills

WOD 6-19-14 Press: Find a 1RM “Annie” For Time: 50-40-30-20-10 • DUs • Situps If you can do toes 2 bar, your WOD will be: 30-20-10 • DUs • T2B

Backin Up

WOD 6-18-14 Sprints: 10x40m @ 90-95% “Dalton” 5 Rounds: • 8 Strict Pullups • 15 Hollow Rocks • 8 Ring Dips • 100m Run Today’s WOD is done in tribute to one of our own. As Dalton prepares to leave for the Air Force, we want to send him off right. Make sure to thank …

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Gannon

WOD 6-17-14 Strict Press: 5-5-5-3-3-3 For Time: • 40 KB Swings (55/35) • 30 Wall Ball (20/14) • 20 Pullups • 10 Snatches (135/95) • 20 Pullups • 30 Wall Ball • 40 KB Swings The Paleo Challenge is now over! We applaud all of your hard work and determination! Please send your “after” pictures …

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Farger

WOD 6-16-14 Front Squat: find a 1RM AMRAP in 4: • 5 Hang Power Snatch (95/65) • 20 DUs -Rest 4 mins- AMRAP in 4: • 5 Bar Facing Burpees • 10 Jumping Air Squats The Paleo Challenge is now over! We applaud all of your hard work and determination! Please send your “after” pictures …

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Cha-cha

WOD 6-13-14 KB Swings: 5 sets of 10 (heavy) “Lumberjack 20” • 20 DL (275/185) • 20 KB Swings (70/55) • 20 OHS (115/75) • 20 Burpees • 20 C2B Pullups • 20 Box Jumps (24/20) • 20 DB Squat Cleans (45/30) * Do a 400m run after each movement

Dog

WOD 6-11-14 800m run time trial, followed by 50 Burpees & 25 Air Squats. There is a 15 minute cutoff. AMRAP in 5: • 10 Thrusters (75/45) • 10 KB Swings (55/35) -rest 4 mins- Then… AMRAP in 3: • 10 Pushups • 10 OH Lunges (45/25) The Paleo Challenge ends this week! We hope …

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